Want Toned Triceps?

You can thank the First Lady for this one: Toned arms appear to have replaced washboard abs as the holy grail of the female form. But if you’re concerned about yours—or simply don’t know where to start to get the arms you want—don’t despair. The American Council on Exercise (ACE) did a recent study to pinpoint the most effective exercises for toning those stubborn spots on the back of your arms. And after evaluating eight common triceps exercises, researchers found that three were head and shoulders above the rest: triangle push-ups, triceps kickbacks with dumbbells, and chair dips.

Before we get to the how-to specifics, there are a couple of things to remember. First, there’s no such thing as spot training. “If you really want to see definition, you need to work your muscles and get rid of fat as well,” says Cedric X. Bryant, PhD, ACE chief science officer. “Doing cardio training to burn calories and target that subcutaneous fat, combined with a sensible diet, will help reveal those show-off muscles,” he says.

Second, as tempting as it is to start working those arms with all you’ve got, a little restraint can go a long way. If you’re just starting, do one to two sets of 8-15 reps of an exercise, two to three times a week on nonconsecutive days (to give your muscles time to recover), says Jessica Matthews, an exercise physiologist for ACE. Then add additional sets or reps when those exercises become too easy.

Ready to give them a try? Here are your step-by-step instructions for fabulously toned triceps:

Triangle push-ups: Get into a push-up position (either on your knees or up on the balls of your feet) with your hands forming a triangle, and your thumbs and forefingers touching. Lower yourself by bending your elbows straight back, until your upper arms are parallel to the floor, then slowly push back up and repeat. (This can also be done against a wall.)

Chair dips: Sit with the heels of your hands on the edge of a sturdy chair seat. Slide your butt off the seat, and support your weight with your hands. Straighten your right leg; your left leg should be bent at about a 90-degree angle. Bend your elbows back, and slowly lower your butt toward the floor, keeping your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight without using your feet for help. Do one set, then repeat with your left leg extended. (Trainer’s note: Skip this one if you’re a beginner or have shoulder or back pain.)

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